Hike your way to health this National Walking Month

May 9, 2023May 5, 2023 / feelaliveuk / Leave a comment

shutterstock_171654062 woman hiking Oct15

It’s National Walking Month and a great time to celebrate the amazing benefits of this wonderful outdoor activity. Whether you call it a walk or a hike, being on the move outdoors has many benefits for both your physical and mental health.

To get the most out of your walks, supporting yourself nutritionally, especially where your joints and bones are concerned, is so important so that they carry you along the miles without complaining.

Clinical Nutritionist Suzie Sawyer shares her five top tips to ensure you can keep moving, however tough the hike may be!

Put the nutrients in

There are many nutritional components that make up our skeletal frame and support its strength, growth, and repair. However, there are a few essential nutrients to be aware of.

Vitamin D and a sunshine symbol written in the sand

One of the key nutrients is vitamin D. Also known as the sunshine vitamin, vitamin D is made on the body when the sun is shining (and skin is exposed to it). However, deficiency within the UK population is still widespread. Importantly, one of vitamin D’s main functions is to metabolise calcium, a key mineral in our bones. It’s certainly worth continuing to supplement with vitamin D through the summer months too, especially if you’re active.

A range of foods containing calcium

Calcium-rich foods include dairy (natural Greek yoghurt is great), leafy green vegetables, sesame seeds, tofu, and other soy products, so ensure your diet is rich in these. Magnesium is also important for the bones and is found mainly in whole grain foods, avocados, legumes, nuts, and leafy greens. These are all foods that are going to help put some power into your walk.

Herbal helpers

We know that nature has provided us with some amazing herbs and one that is especially good for supporting joints and bones is Devil’s claw (Harpagophytum). It has been found to help decrease any swelling in the joints, and generally reduce inflammation, which could certainly stop the enjoyment of your hike.

Close up of knee representing joint pain

Devil’s claw is frequently used for back pain which can also be a common problem amongst keen walkers, partly because you’re often walking off balance on rough ground or going up and down hills. If you’re suffering, then it’s certainly worth a try; anything that keeps you moving.

Resistance training

Keeping the bones and joints strong by doing some resistance or weight training can really help support the body, and reduce the likelihood of injury, when you’re out walking.

Close up of woman working out at home

You certainly don’t need to become a body builder! It’s just about doing movements such as squats, bicep curls or walking lunges with some weights to suit your ability. For women, during and after the menopause, this is especially important, as reducing oestrogen levels mean our bone density is also reducing. This negative effect can be reversed by doing resistance work. It’s certainly a ‘win-win’ situation for a more comfortable walk.

Don’t forget to stretch

If the weather is a little chilly and your body is not really warmed up, this is the time when you can easily sustain an annoying injury. A calf tear, or jolt to the knees is common. However, you can help prevent problems by doing some gentle stretching before and after your hike.

CLose up of woman exercising and stretching outside

Before you start, get the blood pumping around the body by doing some shoulder rolls, body twists and body weight squats. Then you can do some stretching of the knees, calves, ankles, hamstrings (back of the leg) and quadriceps (front of the leg) and repeat when you return from your walk. It doesn’t need to take long but could save you grief further down the line.

Put out any fires

Not literally (hopefully)! However, if you sustain any kind of injury or have an inflammatory condition such as rheumatoid arthritis, then the body is effectively on fire within. This can cause pain and may prevent you from getting out and about.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Obviously, all the measures above will help but it’s also important to ensure your diet is rich in colour overall. Colourful fruit and vegetables are rich in antioxidants which help support the body’s inflammatory processes naturally. We know that leafy green vegetables are rich in several key minerals so make sure you have plenty in the diet. Equally, red, orange, yellow, purple, and red fruits and vegetables are also high in antioxidants, so try to include some every day in your diet.

Celebrate National Walking Month and keep moving – your health will thank you for it!

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Walking wellness: five ways to get the most out of your hike

April 11, 2023 / feelaliveuk / Leave a comment

Woman walking through a forest glade

Walking is often dismissed as being an effective form of exercise because it doesn’t seem sufficiently hardcore! However, walking provides some amazing health benefits, both mentally and physically.

With the warmer weather and longer days on the way, it’s a great time to get outdoors and enjoy this type of exercise.

Clinical Nutritionist Suzie Sawyer shares how to get the most benefit out of our walks.

Get pacey

Walking is great for any level of physical fitness, and it can be tailored individually. If you’re just starting out on your fitness journey or recovering from injury, then you can build up physical fitness quite quickly.

However, whilst it’s not about doing an endurance stint, research suggests that by getting slightly out of breath (meaning the heart rate is elevated), you’ll be rewarded with greater benefits. Not only is this good for the cardiovascular system, but also the brain.

A woman with a rucksack enjoying a walk outdoors in a forest

The brain has a large blood flow feeding it, and by elevating your heart rate, this also helps the brain both in the short and longer term. If you’re feeling a little brain foggy, a brisk walk can really help.

Be in the moment

One of the many benefits to walking in the great outdoors is being close to nature with all the beauty that brings. If you live in a busy town or city, you might not always be able to escape to the countryside but try and find a green space such as a local park of woodland.

shutterstock_171654062 woman hiking Oct15

Our lives are very busy and noisy, especially because we tend to live in an ‘always on’ world. The countryside enables you to practice mindfulness by just enjoying the peace and tranquillity that nature provides. As such, walking provides myriad benefits to mental wellbeing, especially if you turn off your devices and enjoy the moment.

Fuel your body

The body does, of course, need to be properly fuelled, especially if you’re going on a longer hike. Before you start, make sure you’ve eaten a good breakfast. Whole grain porridge oats provide a great pre-walk power-up, as their energy is released slowly into the bloodstream. Plus, porridge oats are loaded with energising B-vitamins.

Porridge topped with bananas and blueberries

If you’re going out for the day, then pack some lunch that provides both protein and carbohydrates. Sandwiches made with whole grain bread are fine and easily transportable. However, if you’re gluten-free, then there are loads of multi grain wraps available, that contain millet, chickpeas, or other gluten-free ingredients.

Vegan,Tortilla,Wrap,,Roll,With,Grilled,Vegetables.

Load them with protein and some veggies such as egg, tuna, feta, cucumber, rocket, hummus, avocado, chopped carrot – there’s no shortage of tasty options. If you’ve got colour in your wrap or sandwich, you’ve got plenty of nutrients too! Importantly, you don’t need to eat loads just because you’re out on a walk; the body has plenty of fuel stored as well.

Don’t forget to hydrate

There are plenty of sports drinks on the market but unless you’re walking or running a marathon, they really aren’t needed, and they tend to be high in sweeteners or other sugars. If you’re able to plan ahead drink plenty of water the day before and then take a litre with you – you’ll need more if you’re out for a long time and the weather is warm.

Woman,Drinking,Water.

Hydration is as important as food, and even more so when it comes to exercise. You can start to feel very sluggish if you haven’t drunk sufficient water. If plain water is not your bag, you can always dilute it slightly with some fruit juice, which can help rehydration quicker.

Rest and recover

With any form of physical exercise, recovery is as important. This is when the body heals and re-builds. As part of the body’s normal processes, it is constantly breaking down and re-building. However, it needs plenty of protein, especially in the meal after the walk, and some rest too.

CLose up of woman exercising and stretching outside

Stretching is often forgotten about, but it really helps prevent injury and stop that feeling of stiffness in the muscles and joints that can occur the next day. If you find you get lower back ache when walking (which is very common), this is sometimes down to tight hamstrings so lying on your back and pulling your straight legs individually towards the body, can really help. Equally, tight calf muscles can create problems in the feet or knees. So be kind to your body; it’s working hard for you.

Enjoy all the wonderful benefits walking can bring this spring.

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The health benefits of winter walking

December 19, 2022 / feelaliveuk / Leave a comment

Woman walking in a snowy woodland

With the cost-of-living escalating, which will be even more noticeable over the Christmas period, many of us turn to nature for some free health in the form of fresh air!

We naturally tend to spend more time indoors during the colder months which is not ideal for our physical or mental wellbeing. So, this festive season, why not seek the great outdoors, enjoy plenty of walks and be rewarded with amazing health benefits.

Clinical Nutritionist, Suzie Sawyer, shares the benefits of winter walking and how to fuel your body before, during and afterwards.

What are the health benefits of walking?

Even walking for 20 minutes (brisk walking is always best), will deliver health benefits in terms of improved circulation, better mental wellbeing, and blood sugar balance. Indeed, if you’re trying to lose weight, there’s much research to suggest that walking for 20 minutes after your evening meal, helps the insulin response. This in turn helps to balance blood sugar and encourages less of any excess calories eaten, to be stored as fat. It’s free and it works!

Winter,Snow,Walk,Woman,Walking,Away,In,Snowy,Forest,On

Obviously, if you can walk for at least 30 minutes, or longer, the health benefits will increase. If you’re struggling with high blood pressure, then it’s a great exercise option. Furthermore, in terms of mental wellbeing, just being out in the fresh air and connecting with nature is great for managing stress and anxiety.

shutterstock_329275235 woman sleeping in bed Jan16

If you’re struggling to sleep, it’s also super-important to get outside into the light, especially in the morning. Research suggests that being outside in the morning light encourages better production of melatonin, our sleep hormone, at night.

What should I eat?

Unlike some forms of exercise, no special diet is needed. However, if you’re heading out for a longer walk, then you need to be fuelled up and ready to go.

Bowl of porridge topped with blueberries and raspberries One of the best starts to a long walk in the winter months is a bowl of porridge, made with whole grain oats, some berries, and a spoonful of natural or plant-based yoghurt. Oats are slowly digested in the digestive tract, so energy levels are sustained, and they also provide plenty of energising B-vitamins.

Sandwich,With,Ham,tomato,,Cucumber,And,Arugula,On,The,Wooden,Cutting

Pack up some protein-filled sandwiches on whole grain bread, featuring ham, chicken or tuna, with some home-made energising coconut and peanut protein balls, and both will keep you strongly striding all day long. I love this recipe and it’s really easy and quick to make.

How can I get warm after my walk?

Brisk walking keeps you warm but when the light starts to fade, temperatures plummet, and you can start to feel distinctly chilly. There’s nothing better than returning home to some wonderfully warming and filling soup. Root vegetables are in season during the winter months for very good reason; they are naturally energy and nutrient-dense and will help to get some much-needed warmth back into the body.

Leek and potato soup in a bowl

Parsnip soup is a traditional Christmas dish so why not add some other winter vegetables such as apples, potatoes, garlic, and onion and top with delicious goat’s cheese and walnuts?

Butternut,Squash/,Pumpkin,In,Authentic,Thai,Red,Curry,Coconut,Sauce

Other warming winter favourites are casseroles or curries. Investing in a slow cooker is a great idea since they use very little power, and you can put all the ingredients into the pot without too much preparation before the walk. The long slow cooking time ensures you’ll never be disappointed with the taste. It makes winter walking even more worthwhile.

So, get out there and enjoy some festive walks this season. And one last reminder: always wear a hat as a large percentage of body heat escapes from the head!

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Fuel your walks with energising nutrients

May 3, 2022April 29, 2022 / feelaliveuk / Leave a comment

A woman out for a walk in the hills with her arms outstretched enjoying herself

With winter now firmly behind us, hopefully we will all be spending more time in the great outdoors.

For many of us this means enjoying walks wherever the mood takes us! And eating the right things to keep your energy up means you will get the most out of your walks.

Clinical Nutritionist, Suzie Sawyer, shares three great tips for getting the most out of your diet to ensure you’re fuelled and ready to enjoy!

Pack in the protein

Most people think that they need to load up on carbohydrates before doing any exercise as this macronutrient provides energy. Carbohydrates certainly do provide energy and are important but getting your metabolism working correctly will help provide sustained energy to support your walks.

Keeping blood sugar in good balance is crucial to maintaining energy levels throughout the day and, of course, during your walks. This means eating sufficient protein at every mealtime, balanced with some good fats too. For example, starting the day with an egg-based breakfast with avocado and a slice of whole grain toast, would be the perfect pre-walk meal. This breakfast provides a great balance of protein, good fats, and carbohydrates. If you support your blood sugar at the beginning of the day, it sets up the metabolism for the day ahead.

A healthy breakfast of eggs, smoked salmon and avocado

Alternatively, whipping up buckwheat pancakes with some blueberries and natural yoghurt would be another great start, again providing a good balance of macronutrients.

A range of foods containing protein

As a general rule, it’s important to include protein at every mealtime, whether that be from animal or vegetable sources. For example, meat, beans, lentils, dairy, fish, and eggs are all great choices for that all-important metabolic balance.

Keep it whole

This means eating whole grains. These are grains that haven’t been refined, therefore retain their natural nutritional profile. Importantly, they contain plenty of B-vitamins which the body uses to extract the energy from the food we eat, making a great partnership. Key foods to include in your diet are wholegrain bread, pasta, rice, and oats, together with buckwheat, quinoa, and rye.

A range of wholegrains in heart shaped dishes to show they are good for the heart

If you’re heading out on a longer walk and need to take a packed lunch with you, then a rice or quinoa salad is the perfect choice. Simply cook the grains the night before, leave overnight in the fridge and then add some tuna, sweetcorn, chopped tomatoes, peppers and onions for a superfood salad that will keep energy levels up. This lunch also provides a good balance of macronutrients and will keep blood sugar levels in check.

shutterstock_286876157 tuna and rice salad Aug16

Resolve to make eating whole grains rather than refined ‘white’ grains part of your life. For those slightly resistant to change, your palette will quickly adjust to the more defined flavours and textures. Eating more whole foods will also help banish sugar cravings.

Hydration is key

Just as important as the food you eat, is ensuring your body is fully hydrated. When we are feeling low in energy, or perhaps are suffering with brain fog and irritability, it’s often because we need to drink more water.

A close up of a woman holding a glass of water to represent staying hydrated

Have you noticed that the more tea or coffee you drink, the thirstier you become? This is because caffeinated drinks don’t hydrate the body and only provide ‘false’ energy in the form of a quick high. Many people barely drink any water throughout the day. Consequently, they may not notice their thirst but instead suffer with low energy. This is because the body is inwardly adapting to the ‘norm’, not that it doesn’t require water; the body will still be dehydrated at a cellular level. From a nutritional perspective, sometimes the simplest of things can make the biggest difference to how we feel (and look). Aim to drink 1.5 – 2 litres of water daily.

Woman,Drinking,Water.

Additionally, if you’re walking in hotter weather, it’s imperative that you take plenty of water with you. Start the walk well hydrated, continue sipping throughout the day, and you’ll find that you can cover off those miles so much easier.

So, follow these simple rules to fuel your walks and enjoy a more energised life overall.

Stay well.

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Outdoor adventures: food to fuel your day trip

July 26, 2021July 22, 2021 / feelaliveuk / Leave a comment

shutterstock_171654062 woman hiking Oct15

With the summer season now in full flow, some more favourable weather on the way and our freedoms promised, what better time to fully enjoy the great outdoors? You will be bagging some great health benefits too from spending time outside in the sunshine and fresh air.

When heading out for the day, what you pack to keep you feeling energised all day long is important to ensure you are able to make the most of your day trip.

This Love Parks Week Clinical Nutritionist Suzie Sawyer shares her top nutrition tips to help you fully enjoy your day in the fresh air!

Boost your nutrients

If you are out all day and possibly enjoying some hiking or physical activity, then the body is certainly going to need some decent fuel in the middle of the day. Each mealtime is an opportunity to load up on valuable nutrients the body needs daily, as well as filling up the tank with energy.

Clearly everything needs to be easily transportable therefore wholemeal wraps loaded with protein and vegetables is one of the best options. It is important to eat protein at every mealtime to balance blood sugar levels and keep energy sustained throughout the day. Great choices for wraps include chicken, tuna, chickpeas, or grilled halloumi cheese.

shutterstock_461352127 selection of wraps

All choices work really well with some roasted vegetables (prepared the night before) and pesto. The wrap (ideally wholemeal) will deliver plenty of energising B-vitamins (as will the filling) plus it is a great way of topping up your vegetable intake.

Guacamole,Dip,In,Bowl,Over,White,Stone,Background.,Healthy,Avocado

Another great option is smashed avocado with salad or roasted vegetables. Avocados are loaded with healthy fats that are needed to absorb our fat-soluble vitamins (vitamin A, vitamin D and vitamin E), all of which are required for the immune system. Avocados also contain some protein, plus vitamin E which is great for the skin. So, be sure to make lunch count so energy levels are not flagging a couple of hours later.

Snacks to keep you walking smart

If you are walking or hiking, then you will need to keep energy levels topped up throughout the day, not just at lunchtime. Great transportable and energising snacks include cashew nuts (a higher carb nut), raisins (for a quick energy shot) and bananas (the perfect pre-wrapped snack!)

Homemade flapjacks

Why not make some delicious flapjacks the day before full of protein and energising carbs too? If you make them with agave syrup, porridge oats, raisins, hazelnuts and mixed seeds, you can fully enjoy a perfect, energy-boosting and nutritious snack.

Composition,Of,Green,Olives,,Oil,,Spices,,Gravy,Boats,,On,A

Other great snacks include olives which contain plenty of healthy fats to hold off hunger pangs or some veggie crisps (healthier than the ‘normal’ potato variety!)

Hydrate often

Let us not forget the most important thing to pack – plenty of water to keep you hydrated. You won’t be walking very far if you are dehydrated. It is important to keep ahead of thirst; when you feel thirsty the body is already slightly dehydrated so top up regularly. On a ‘normal’ day it’s recommended to drink 1 ½ to 2 litres of water daily. However, strenuous walking uses up a lot more water in the body, so aim to drink at least 300 ml for every hour you plan on being active.

Woman,Drinking,Water.

Whilst having large quantities of sports drinks is not needed and will only increase daily sugar intake, the body is not pure water. The body contains electrolytes that need replenishing especially when the weather is hot. So, it’s a good idea to add an electrolyte powder to your water which you can sip throughout the day. Additionally, having one of your water bottles very slightly diluted with fruit juice will help the body rehydrate quicker.

Sun protection

Sun cream and a sun hat are essential items! Even when it’s cloudy, the sun’s UV rays penetrate and can cause a nasty case of sunburn if precautions aren’t taken.

Hat,And,Glasses,Lie,On,A,Beach,At,A,Beautiful

It’s worth also noting that if you’re taking a daily multivitamin that contains beta-carotene, this does provide some protection against sun damage but not sufficient to avoid wearing sun cream. However, it does help protect the skin against free-radical damage caused by the sun and will hold back the ageing process.

So, with the combination of rejuvenating fresh air, beautiful countryside parklands, and nutritious food, you can guarantee a great day out!

Stay well.

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Walk your way to health this National Parks Fortnight

April 12, 2021April 9, 2021 / feelaliveuk / Leave a comment

Woman walking through a forest glade

Many people have walked much more since the start of lockdown. In fact, a recent report from Transport for London said that 57% of respondents walk more than they did previously. And that’s something very positive to come out of the pandemic.

Walking is great for overall wellness. It boosts your metabolism, improves physical health and spending time outdoors is also good for mindfulness and mental health.

This National Parks Fortnight Clinical nutritionist Suzie Sawyer shares why getting outside and walking is so beneficial for our health.

It burns calories

With so many of us finding life more sedentary than previously, managing weight effectively has also been more difficult. Whilst there are a number of factors associated with trying to lose weight, there is also an equation of energy input and energy output. In short, if you take in more calories than you expend, over a period of time, weight gain is more likely.

Close up on woman's feet on a pair of scales with a measuring tape

Brisk walking, especially when you find yourself slightly out of breath, can burn around 80 calories a mile, for an averaged sized person. And it doesn’t actually take that long to walk three of four miles; you can probably burn off your breakfast or lunch! Regular exercise also helps uprate the metabolism generally, so your body will be more efficient. Plus, walking after a meal also helps the insulin response, therefore less of the meal is going to be stored as fat.

It’s great for mental wellbeing

When the going gets tough, how often do we say, ‘I need to get out for a while’? We all know that taking in some fresh air can really clear the head and help relieve stress. There is also much research to suggest that deep breathing helps relax the body generally, pushing it towards the parasympathetic nervous system response. This is the opposite to the body being in ‘fight or flight’ which is the normal stress reaction. This can cause anxiety, mood swings, digestive issues and poor sleep, if happening too often.

Happy woman in field showing spring time

Use the time you go out walking (try for around 30 minutes a day) to totally switch off. Avoid looking at your phone, unless to listen to a podcast or some music, and be in the moment. Make a point of taking in the surroundings or noting what’s going on; it will help you switch off from any current stressful events.

Side profile of a person higlighting their brain functioning

Additionally, walking is great for boosting blood flow around the body, and this includes to the brain. Good blood flow helps supply the brain with oxygen and nutrients for it to function correctly. Plus, it delivers glucose, the brain’s main fuel. Interestingly, the brain utilises around 30% of all glucose produced by the body, meaning it requires lots of energy. You’ll be amazed at how much sharper your brain works when given sufficient oxygen and fuel.

It’s great for the joints

Just like your brain, your joints, muscles and bones also need good circulation. Walking can help lessen stiffness in the joints and often relieve pain too. Plus, good blood flow helps bring nutrients to the joints, muscles and bones which will make them stronger and reduce any inflammation and pain.

Close up of knee representing joint pain

People suffering from persistent knee pain for example, often think that walking and exercise won’t help but the reverse is true; everything will just stiffen up without good movement, making pain worse. Importantly, walking is categorised as weight-bearing exercise so helps keep bones strong and prevents osteoporosis.

Helpful walking tips

Close up on woman's trainers walking in forest

Always wear good footwear; trainers or walking boots are ideal
If going for a longer distance, take some water with you and a light snack if needed
Take your phone so you can always make contact in emergencies
Build up your distance slowly if you’ve not exercised for a while to avoid injury
Enjoy your surroundings – take time to appreciate the wonders of nature

Stay well.

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Walk your way to health this winter

December 28, 2020December 16, 2020 / feelaliveuk / Leave a comment

With our wings being somewhat clipped at the moment, many of us have found real pleasure in walking and getting some much-needed fresh air.

There are lots of health benefits to walking but some of them you may be surprised to hear. And walking in the cold weather is especially beneficial.

Clinical nutritionist, Suzie Sawyer, tells us why and how to get the most enjoyment and benefits from walking.

The benefits of walking in the cold

For those who are brave enough to undertake and appreciate the benefits of swimming in the sea during the winter months, you may already know that the cold water is incredibly beneficial for relieving stress and instilling feelings of calm. This is because the extremely cold water stimulates the vagus nerve in the neck, responsible for pushing the body’s nervous system into a calming parasympathetic state, rather than revving up the sympathetic nervous system. This can also happen when the neck is exposed to cold generally, hence walking in the snow (without a scarf just for a bit), is a great stressbuster (and very beautiful too).

So, get out there this festive season and enjoy some frosty walks in your local area.

Here are my top tips for an enjoyable winter walk.

Walk after a meal not before

Walking soon after you’ve finished a meal really helps the body better metabolise glucose and insulin, so food is less likely to be stored as fat. Anyone wanting to lose weight or trying to get blood sugar in balance should walk after the main meal of the day which will really help both situations. Obviously, you’ll have more energy to put into the walk rather than ‘running on empty’.

Dress appropriately

If you’re feeling up to a longer challenge, then why not plan a route that will take a few hours, pack an energising lunch, and enjoy some real time out. Even though you’re moving and maybe climbing some hills, you can still get really cold when temperatures plummet. The key to staying comfortable during longer walks is layering. Always have a close-fitting base layer and then put on as many additional layers as you need and make sure you either wear or pack a waterproof jacket, just in case. Body temperatures can drop really quickly if clothes and body get drenched so it’s important to respect the weather at this time of year, especially if you are heading for the hills. Waterproof over-trousers might be another essential item, again depending on the terrain.

Most body heat is lost from the head so a warm hat is another essential item and can be a real game-changer when body temperature starts to drop. In terms of keeping the neck warm, then a scarf is important as the vagus nerve doesn’t need to be exposed to the elements for long for the beneficial effects to be felt.

Pack an energising lunch

Obviously, you’re slightly limited in how much you can pack in terms of lunch but clearly you need to re-fuel. More calories are burnt during the cold weather as the body tries to maintain body temperature. However, a huge feast is not needed, just a combination of protein and carbohydrate. Great choices would be egg with a little mayo on wholemeal bread, tinned tuna and sweetcorn wholemeal pittas or haloumi and salad on sourdough bread.

Having a hot drink mid-walk really helps lift spirits and warm the body; it’s easy to get cold really quickly once you stop for lunch. Pack a flask of your favourite hot drink and maybe a small, sweet treat for when energy levels start to flag at the end of the day. And don’t forget to take some water with you too.

Walking is great for boosting circulation and encouraging blood flow to the brain, burning calories, keeping fit and busting stress. And winter walking can be even more enjoyable if you’re fully prepared. Enjoy!

Stay well.

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Enjoy a staycation: top tips for holidaying at home

July 27, 2020July 17, 2020 / feelaliveuk / Leave a comment

With a massive increase in staycations this year for obvious reasons, many of us are disappointed at not being able to plan our annual ‘get-away’.

However, maybe just changing our mindset can make us realise that staying at home can be hugely fun too.

Clinical nutritionist, Suzie Sawyers shares some wonderfully healthy and fun staycation tips.

Healthy cocktails

Cocktails often remind us of holidays and fun times so why not get your mix on at home? Cocktails are traditionally very sugary and calorific which can bring on feelings of guilt and dampen down the enjoyment. But all is not lost because there are many ways you can enjoy cocktails without the guilt pangs!

Why not mix up a great summertime Skinny Margarita? Simply use Tequila, Triple Sec, freshly squeezed lime juice and some freshly squeezed ruby or pink grapefruit juice. Finish off with a wedge of lime. Grapefruit has been associated with weight loss, and whilst simply eating or drinking grapefruit juice is not going to solve all your weight issues, it’s low in calories and sugar, high in fibre, and, most importantly, a delicious addition to this margarita!

Eat Mediterranean food

You might not be in the Med but that doesn’t mean you can’t enjoy some of their delicious traditional recipes, without spending hours in the kitchen. Think about a traditional Turkish Mezze which is both easy and can be super-healthy too. Plus, it makes a great sharing platter for entertaining friends and family.

Dips and hummus always play a key role in any mezze plate. Traditional hummus is made from chickpeas which are loaded with protein, energising B-vitamins and phytoestrogens for hormone balancing. Create a beetroot dip (an amazing super food), mixed with garlic and natural yoghurt, and throw together a traditional olive salad, with fresh green leaves and feta cheese. Roast some red peppers and include loads of crudities and toasted pittas to fully enjoy the dips. A great way of bringing the Med to you!

Spend time outdoors

Holidays are very much associated with being outdoors, so make sure your staycation doesn’t disappoint on that front. Why not try some new activities? Or head for the coast and do some water sports; paddle boarding is incredibly popular right now and can be mastered fairly quickly.

Bike rides are a great family activity and enable you to view places you might not otherwise see, and from a different scenic perspective. Lots of landmarks and views can get missed on car journeys so get out and about on foot to explore your local area.

Relaxation

It’s not all about rushing about; having some down time is very important for overall health and wellbeing. Life has been and continues to be stressful for many people and long-term stress can raise cortisol levels. Symptoms such as anxiety, irritability, poor sleep and unwanted weight gain are all signs your stress hormones need support.

To be effective and properly restful, you need to give yourself real ‘down-time’. Whether that’s just reading a book or listening to some music in the garden find something that works for you. You can also try taking an adaptogenic herb such as ashwagandha which helps manage stress and reduces cortisol levels. Holidays are all about investing in some ‘you’ time, so make this happen.

Have fun!

Most important! Staying at home doesn’t have to be dull. Like any holiday it needs a little planning so that you really enjoy the time you have, and you can look back and feel you’ve had a proper break.

Why not plan the days with a calendar in front of you? Research local attractions for day trips, catch up with friends and family if you can, and do things that you wouldn’t generally get time to do.

Whatever you decide, you deserve some time off. So, make the most of every staycation moment!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Get back to nature this ‘Love Parks Week’

July 13, 2020July 10, 2020 / feelaliveuk / Leave a comment

It’s ‘Love Parks Week’ and thankfully now all the parks are open again, we can enjoy them at their very best, whilst remembering to socially distance of course!

Spending time outdoors is so important for our physical and mental wellbeing.

Clinical nutritionist Suzie Sawyer shares her five best tips for enjoying our beautiful parks to the full.

Manage your allergies

For many of us who suffer with hay fever, the summer season is bittersweet when pollen levels are especially problematic. Avoiding grass pollen is the most effective solution but it means missing out on so much. However, there are certain steps you can take that will make your time in the parks more enjoyable.

Any allergic response in the body involves an immune reaction so it’s important to keep your immune system in good shape. Make sure you’re taking a vitamin D supplement and eat plenty of fruits and vegetables, which are loaded with immune -boosting nutrients. Bananas have been found to be especially effective for hay fever sufferers, so try to eat one about four times per week.

Additionally, the mineral magnesium (also rich in bananas) helps calm the airways so make sure you’re eating plenty of leafy greens, whole grains, beans and almonds. Additionally, bromelain, the protein found in pineapples, has strong anti-inflammatory properties but is actually most effective taken in supplement form. It’s readily available in health food stores.

If you find your eyes are sore after being outside in the park, change all your clothes when you come home, wash your face and lie down in a darkened room with some cucumber slices on your eyes. Hopefully, you’ll feel refreshed after 20 minutes or so.

Go easy on the sun

Most of us love to feel the warm sun on our skin. Plus, it also helps top up our vitamin D levels, which are essential for the immune system. However, do try and be sun aware and wear a minimum of an SPF-30 sunscreen to help prevent burning and premature aging.

Beta-carotene, rich in carrots, sweet potatoes, tomatoes, and other red, orange and yellow vegetables, is a very powerful antioxidant which helps protect the skin against sun and other free-radical damage. Whilst it won’t stop the skin burning, it will help minimise the sun’s more aggressive effects.

Put something different in your picnic basket

When packing up a picnic for a day out, we often tend to include the same foods without really thinking about it. Why not make this week one where you opt for something different?

Instead of making ‘traditional’ sandwiches why not go for some Deli-style treats? For example, cut some ciabatta bread in half and fill with cream cheese, salami, Mozzarella and roasted red peppers, which are rich in immune boosting vitamin C.

Additionally, beetroot hummus is a really healthy alternative to ‘normal’ hummus and it’s a great way of including this amazing super food in your diet. All you need to do is blend some cooked beetroot, chickpeas, garlic, some virgin olive oil, a little lemon and some tahini. It’s totally delicious on flatbread crackers.

Cycle your way around the park

The last few months has seen a resurgence in cycling, and it’s such a great activity for all the family. Most parks have cycle routes around or through them and cycling is also a great form of exercise; it tones the legs, heart and butt!

Make sure you keep well hydrated before, during and after your cycle or day out, especially if it’s hot. Aim to drink about 200 ml of water or lightly isotonic fluids per hour, depending on outside temperature and the intensity of your cycle.

Walking for enjoyment

Your walk around the park can be anything you want it to be – a gentle stroll or a fast-pace march. Either way, walking is great for keeping good blood flow around the body.

It’s especially effective if you’re trying to lose weight: try brisk walking after an evening meal – even only for 30 minutes. The body’s insulin response is much more measured, and it helps stop blood sugar spikes which can lead to increased weight gain.

Whatever you decide to do in your park, celebrate Love Parks Week, get out there and enjoy!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

All images: Shutterstock

Keep on walking during lockdown: why walking is so important for your health

May 4, 2020May 1, 2020 / feelaliveuk / Leave a comment

May is National Walking Month which actually falls at a really appropriate time. Whilst many of us are on lockdown, and currently restricted on where and how far we can walk, now is the perfect opportunity to make those walks really count and enjoy their wonderful health benefits.

Whether you’re doing a circuit of your neighbourhood or have fields, trails or woods on your doorstep, getting out and about every day is an essential part of staying well.

Clinical nutritionist Suzie Sawyer shares why walking is so important for both your physical and mental health.

Heart Health

Walking is great for the heart both from a physical and emotional perspective. Clearly time outside is limited at the moment, so make the most of every step. Why not challenge yourself each week and try to get a little further every time? This means you’ll be walking faster, which in turn raises the heart rate.

The heart is a muscle that needs to be worked like any other. Therefore, aim to walk at pace in order to raise your heart rate and fully benefit. This will help circulation, improve lung capacity, tone the legs and support weight management. You can burn up to 300 calories in half an hour if you up the pace.

Just being outside in the fresh air is also great for the soul. If you’re feeling cooped up indoors, just getting out for an hour can be amazingly restorative. The adage about ‘clearing your head’ really can happen when you’re out for a walk. Plus, it’s still possible, depending on where you live, to meet up and walk at a social distance from a friend or relative, if you’re feeling isolated.

Joint Health

Now the gyms are closed, there are many more people out jogging right now, which is a great form of exercise. However, it can be tough on the joints, especially the knees. One of the many wonderful things about walking is that you can get fit without joint trauma; it’s much more comfortable for the body generally, and it may even ease joint plain. Plus, if you tackle some hills, you’ll be getting a great workout for your butt!

Our legs need to be worked for them to retain and build muscle. Therefore, if this is the only form of exercise you’re able to do right now, try to make it count and do a meaningful march every time you head out for a walk.

Blood sugar levels

Blood sugar needs to be in balance so that you’re also balanced emotionally and physically. When levels fall, that’s when you get the tell-tale loss of concentration and irritability. Importantly, it’s key to weight control because excess sugar in the blood stream is stored as fat.

Walking after a meal has been shown to keep blood sugar levels in good balance (even 15 minutes around the block is effective) and any excess calories you’ve eaten will be less likely to be stored as fat.

Immunity

Exercise in general boosts immunity by uprating the production of white blood cells, which are key to immune function. For athletes and serious exercisers, too much exercise can actually deplete immunity, so more protection of the immune system is needed through nutrition and supplementation. However, for recreational exercisers, it’s an amazing way to put yourself in the best position to fight off any colds and other viruses, so get out there!

If it’s a sunny day you will also be getting some of the immune-boosting vitamin D. Vitamin D is made on the skin in the presence of sunlight – another great reason to spend more time outdoors.

Energy and positivity

Because walking increases blood flow and, therefore, oxygen around the body, you’ll naturally feel more energised after a walk. And this oxygen will also reach your brain, allowing your head to feel clearer, and often more creative.

Walking is a great time for thinking, planning, problem-solving and being aware of the environment around you. It’s amazing how much more positive you can feel even after just a short walk. Use the time for just being ‘you’ if you can. Be mindful and enjoy your surroundings – if you’re lucky enough to have a lovely view or open space on your doorstep, then that’s an added bonus.

So, embrace National Walking Month and you’ll definitely be rewarded with some wonderful health benefits.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

All images: Shutterstock

Put the nutrients in

Herbal helpers

Resistance training

Don’t forget to stretch

Put out any fires

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Get pacey

Be in the moment

Fuel your body

Don’t forget to hydrate

Rest and recover

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What are the health benefits of walking?

What should I eat?

How can I get warm after my walk?

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Pack in the protein

Keep it whole

Hydration is key

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Boost your nutrients

Snacks to keep you walking smart

Hydrate often

Sun protection

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It burns calories

It’s great for mental wellbeing

It’s great for the joints

Helpful walking tips

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The benefits of walking in the cold

Walk after a meal not before

Dress appropriately

Pack an energising lunch

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Healthy cocktails

Eat Mediterranean food

Spend time outdoors

Relaxation

Have fun!

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Manage your allergies

Go easy on the sun

Put something different in your picnic basket

Cycle your way around the park

Walking for enjoyment

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Heart Health

Joint Health

Blood sugar levels

Immunity

Energy and positivity

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